Check the box

26.2 CrossFit – CrossFit

Bees dont waste their time telling flies honey tastes better than poop

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

SKILL

Metcon (No Measure)

**1 Round – w/ workout weight**

2 Power Snatch

3 Overhead Squats

4 Box Jump Overs

Metcon

Check the Box (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 2000/1800m Row

Max Rounds With Time Remaining:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

8 Box Jump Overs (30″/24″)
0:00-9:00

Half group start on the Row, half start on PS/OHS/BJO

9:00-18:00

Groups switch – group that was on the row is now on PS/OHS/BJO, and group on PS/OHS/BJO is now on the row

*If the group on the row finishes 2000/1800m under 9:00, they can rest until it is time to switch.*

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